We got a shitload of snow here in Salt Lake City today. I went on a lunch run that was supposed to be relatively easy but I found my heart rate all over the board as I tried to stay upright dodging snow, ice, puddles and some cars - turned out to be more of a fartlek. I tried my Yax Trax for the first time - like them but they definitely add some weight.
Now, this evening my legs are quite sore and hammered from that run. Feels like I did much more than just a fartlek.
Anyone else notice the affects of running in snow?
Yes. And no. Running an 8 min. mile in snow is of course going to be harder than an 8 min. mile on pavement. Throw pace and HR out the window. Usually I just slow down and enjoy it. When it is really icy it does keep you on your toes, not a bad thing. I generally find it softer and easier on the legs. Yaktrax work well (so long as there are only a few minutes of pavement here and there), but they do slow me down a bit too.
I hope this snow keeps up across the West as I have a brand new set of skate skis and boots sitting in my living room.
I hope this snow keeps up across the West as I have a brand new set of skate skis and boots sitting in my living room.
Happy for you but I hate the snow myself. Have fun!
It’s been 2 days in snow here - on top of ice. To try and maintain the same pace, my HR is through the roof…I’m :45 sec per km slower on average through it than on bare pavement. I love it tho’, very peaceful, but very easy to push too hard… I haven’t noticed any additional soreness, however…
We’re expecting another 40cm in the next 3 days… I’m buying a treadmill on Saturday…
Yes, I find my effort when running in snow can be a bit harder. If it’s only 2" of snow, the difference is minimal. But, much more than that and the difference is quite notable. But, it’s a lot easier on my joints (or so it seems).
Yep, normal. Today, in Kansas City with about only 3-4in of snow on sidewalks, supposed to be 14mi@7:25/mi, turned into 8:10 with the same HR zone I would have had dry at 7:25. On top of that focus is much more on step, making sure no slip. Muscles get worked from all different angles so soreness is to be expected.
I’m north of you in Logan, up on the eastern foothills. Aside from just the raw cold (high today was 15 I think), the roads just suck. Apparently, snow removal seems to be optional for a couple of municipalities in these parts. That makes for interesting ankle and lower leg exercise while running…not optimal. My struggle is that I HATE running on the treadmill, but will do it when the weather/conditions wear me down. I reached that point this evening. Sick of running on uneven, ankle-twisting, frozen road slush that one of these mornings/evenings will have me smooching asphalt. Treadmill today and tomorrow…and reevaluate on Sat. Be safe and enjoy the winter smog/inversions
My struggle is that I HATE running on the treadmill
I won’t do it at all. I’ll move a Run workout to another day or just bag it - but I won’t get on the treadmill. I partially blame the treadmill for chronic tendonitis (yes, I know I am really the one to blame). I actually fear the treadmill because when I use it I hurt in places I have never hurt before.
Good luck to you in Logan. Looks like we’re in for another long haul this winter.
When there’s snow on the ground, I basically toss any workout I had in mind out the window.
I just run.
As you mentioned, a snowy, slippery run is tougher on the body. All the little “micro” slips your feet make when planting and pushing off play havoc your stride and balance. (Even with Yak tracs)
All the HR and pace compromises aside, some of my most memorable runs have been in snow storms with 2 or 3" of snow on the ground.
Funny you mention that about tendonitis. A girl in my masters swim this morning was complaining about how much her feet, esp. her plantar fascia, were bothering her due to moving her run workouts on a treadmill. Interesting…you’re the second person today to make that point. I can handle the snow and even the raw temps, but the frozen slush/ice?.. just doesn’t do it for me.
I’m not kidding a bit. I guarantee if I got on a treadmill, set it at dead 0%, calibrated it, used my same shoes with orthotics, etc. that I’d develop some funky-ass tendonitis or bizarre pain in my lower legs. I just avoid it.
Try setting the tread to 1% instead of flat - it better simulates outdoor running. That being said, I definitely get sore in some wierd places after hammering on the TM.
Snow running is definitely harder than on the clean road/sidewalk. Gotta stay on your toes (not literally) to avoid being on your ass, and if it’s deep enough, my hip flexors take a beating from the additional lift required. We’re fixin’ to get a meteoroligical bitch-slappin’ here in the midwest, so tomorrow’s run could be quite an adventure.
I agree with everybody else that you have to run a slower pace to keep the same effort level, but I am OK with that. I love running in the snow (as long as the temp is above 0 deg. F or so) It seems easier on the joints, but definitely harder work. I really enjoy it ion the brighter evenings with a light snow coming down. It is very peaceful.
Yes, it’s harder to maintain the same pace as on dry pavement. However, that’s now how I train. I go by PE, so in the snow I end up running slower. No big deal. I still run the same distance, it just takes longer. Not really much different than biking into a strong headwind. Go slower and cover the distance, and you’ll be fine.
I agree with TiDriver–however, for a slightly different reason. When running on the treadmill, there is always the tendency to overstride when the treadmill is at 0% grade as you, yourself, do not have to keep your turnover high to keep moving (the Treadmill takes care of the moving part). As stated above, by increasing the incline, you will shorten your stride, much more to what is it when running on solid ground, and reduce the risk of acquiring or angering that tendinitis.
Running in the snow…is…tough…
With that said, there is much more benefit to gain by running in the snow as opposed to say running in the middle of summer. First off, your body is having to work to stay warming–burning even more calories–and melting off that off season increase in lbs ; ). Second, your going to be moving slower because of the footing, difficulty, etc therefore promoting the foundation of a much, much better running base, physiologically speaking. Finally, all of the pushing off, twisting, turning, slightly rolled ankles, etc is building lower leg/core strength as you are constantly having to correct yourself to keep yourself from hitting the deck. This will pay its dividends when the weather turns for the better come spring time, and your throwing down the big workouts and staying injury-free.
Enjoy those long, chilly, wonderful winter runs, and happy holidays!
Definately harder but much more fun that running on bare pavement. I have Yak Trax so I’m out there alot and it is so beautiful I really don’t mind that I’m slower than normal. My butt is a little sore because I am applying the breaks heading down the hills but its worth it. I got out today and it was snowing hard. Couple of inches on the ground, snowmobiles and ATVs cruising around the neighborhood. Great fun!
I’m with you on the treadmill. I have run on one once in over 30 years of running. If it is really icy I will take the 15 laps to the mile track at the YMCA over the treadmill.
I was just telling people yesterday, after my run commute, that there’s no such thing as an easy-paced run in the snow - at least not for me, at this point. My route has no real shoulder for a good stretch, so whenever there’s vehicle traffic in both directions, I have to jump off of the road and into snow that’s currently ~6 in. deep. It’s also uphill. If I could just arrange it so that it were uphill in the snow in both directions, then I could make a big deal of it to youngsters . . .
I’m thinking that part of the added difficulty is that your feet decelerate so gently in the soft surface that you can’t conserve as much energy with elasticity of tendons and ligaments as you could on a firm surface. That, and certainly my abs and calves get more of a workout trying to keep my feet level. Oh, well. I’d still rather be soaked and/or freezing my ass off than running on a treadmill.
This morning I got up @ 5am because I figured that with less car traffic on the roads I could run more in the street and avoid the snow/ice. I was right and getting out early + using my “scewed” shoes I was able to stay upright and have one of my better runs.
